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Finding time to exercise

Finding time to exercise

Do you always try to exercise but everything just gets in the way?

Whether we are caring for a newborn, chasing after toddlers, driving kids to school or rushing to work, there is always something that is taking our time.

I sometimes feel like there is a vortex that is sucking my time away and the older I get, the quicker time goes.

In a Melpomene study, a large number of women found that they exercised less and less after their baby was born.They found one of the main reasons was that they were unable to find babysitting.

 

With more and more women also working outside the home and having to juggle kids with housework and their careers, you can see why exercise gets pushed down the list.  Not to mention the tiredness women feel after these busy days.

So how can you find time to exercise?

First you have to make time – Work out where you time goes each day and then schedule time to exercise, even if it is only for 15-30 mins.

Do something you enjoy – if you don’t enjoy running on a treadmill, then it will be easy to push it down the list of priorities. Play a team sport, start rock climbing or go for a hike with your family.

Exercise with the kids – If it is hard to get babysitting, exercise with your kids.   Go to our “Involving the kids” section for some great kids games.  If they are little, wait to you put them down for a sleep and then follow one of our workouts – they are quick and effective.

Do it with a friend – If you like catching up with friends, why not combine exercise with a chat.  Go for a walk along the beach, ride a bike or go for a swim. It is amazing how much more fun exercise can be with a friend.

It only takes 30 minutes a day to make real changes to your health and fitness. If you are determined, you will make the time.

Submitted by Mireille Ryan for What Can I Eat

Busy Mums Fitness Club

 

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Tips To A Healthy Kid to avoid obesity

Tips To A Healthy Kid to avoid obesity

Child obesity still an issue for children who have allergies

The statistics about childhood obesity are pretty frightening, (roughly 25-30 per cent of Australian children are considered to be overweight or obese), so as adults, whether we have our own children or not, we all have a responsibility to make sure we are instilling in them the right mindsets around food and exercise.

Children are like sponges and pick up many of our habits, whether we are parents, aunts and uncles or even friends of the family, what children see most often is what they think is normal.

So it’s really important to make sure that you are not only looking after your health through eating well and exercising regularly for your own well-being, but also so that you are setting a great example for our future generations!

Another point that needs to be raised with regards to childhood obesity, and something many of us are not aware of, is the implications that being overweight can have on their long-term health as adults and also that we may be setting them up for a life-time of complications that come about as a result of allergies.

A recent study published in the May 2009 issue of the Journal of Allergy and Clinical Immunology showed that obese children and adolescents have an increased risk of having some kind of allergy, especially to a food.

“We found a positive association between obesity and allergies,” said Darryl Zeldin, M.D., acting clinical director at NIEHS and senior author on the paper. “The signal for allergies seemed to be coming mostly from food allergies. The rate of having a food allergy was 59 percent higher for obese children,” said NIEHS researcher Stephanie London, M.D., a co-author on the study.

“Given that the prevalence of both obesity and allergic disease has increased among children over the last several decades, it is important to understand and, if possible, prevent these epidemics,” said Cynthia M. Visness, Ph.D., lead author on the paper and a scientist at Rho Federal Systems Division, Inc. in Chapel Hill, N.C.

So what can we do to help our children to be healthy and avoid becoming overweight or obese? Jennifer Madz APD, SDA. www.msandmrs.com.au shares with us her ‘Top 10 Tips To A Healthy Kid.

This article was submitted by Sonja Flavo a guest blogger for Whatcanieat.com.au

 

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Five Ways to Introduce Citrus in your diet

Five Ways to Introduce Citrus in your diet

Citrus fruits have an array of health benefits from boosting your immunity, improving bowel health, anti-aging, reducing cholesterol and promoting good bowel movement.  Citrus are seasonal during the winter months for a very good reason.

Here are 5 ways to get more citrus into your everyday diet.

  1. Squeeze some lemon into your glass of water – this will aid digestion by stimulating your gastric acid production and remove toxins from your bowel.
  2. Choose a mandarin with 40g of almonds as your morning tea snack – it will give you the energy your body needs to power through the morning and stimulate your blood sugar level
  3. Add some orange to your smoothie – whether it’s a berry smoothie or a green smoothie, adding a whole orange cut up will add more fibre and Vitamin C to your drink
  4. Add citrus fruit to your green tea (lemon or lime)– this will actually increase the health benefits of green tea by increasing the antioxidant survival rate in the gut 13 fold
  5. Add citrus fruits to your fruit salad – make up a fruit salad including grapefruit and orange, add the juice of a whole lemon to preserve the fruit salad.

Submitted by Sinead Smyth Clinical Nutritionist at Naed Nutrition

W: www.naednutrition.com.au

F:  facebook.com/naednutrition

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Don’t Ditch Your Diabetes Over the Holidays

Don’t Ditch Your Diabetes Over the Holidays

The eggnog. The cookies.  The luscious cheesecake calling you from the party table.  The extra glass of champagne that says “Sip Me”. When you have diabetes, the holidays can certainly be a challenge!

The worst thing you can do?

It may seem like a good idea to ditch your diabetes over this season of tarts and shortbread, but your diabetes will be waiting for you when you’re done.  And unfortunately, all those sweets can have a pretty sour result on your body.

Top 5 “Sweet” Tips to Keep Your Diabetes in Check

1.  Pre-Eat: It’s super easy to over-indulge in all the tasty dishes served this time of year. One way to prevent these temptations is not to skip a meal that day. Skipping meals will make you feel ravenous and binge eat later, not to mention the havoc it wreaks on your blood sugars.

Eat every 3-4 hours and include healthy snacks. You’ll prevent harmful blood sugar swings and overeating. Before leaving home, make sure to eat a low-calorie, healthy snack to avoid overeating later.  Try low-fat cheese and crackers, yogurt and fruit or a handful of almonds or walnuts with a serving of fruit.

2.  Spend Your Calories Well: Before you fill up your plate, survey the buffet table. This way you can plan out what you’ll choose and make some decisions as to where you’ll "spend your calories". If you’re eyeing that decadent dessert (and you know you’re going to have it), then choose fewer carbs at your meal to balance it out. Ask yourself, “Do I really need to have one of everything”? Try choosing your top 5 faves to put on your plate. It also helps to steer clear of the food table during the evening to avoid these tasty temptations.

3.  Petite Portions:  With so much variety and calories everywhere you look, keep your portion sizes petite. Choose a smaller plate and you’ll trick your eyes to think you have a full plate. When you’re done eating, wait a few minutes to see if you’re satisfied. Chances are you will be.

4.  Drink Sensibly: Yes it’s true; alcohol contains excess calories and no other nutrition (the barley and grapes don’t count here!).  Keep in mind that drinking alcohol before a meal can make you feel hungrier and more likely to overeat.  If you’re choosing an alcoholic beverage at your meal, reduce the calories by adding carbonated water to wine for a refreshing wine spritzer or add sugar-free mix to hard liquor. Pass on the sweet liqueurs and coolers as they’ll spike up your blood sugars.  Be sure to stay hydrated with plenty of water.

5.  Stay Physically Active: No time to go into the gym?  No problem! Stay active in other ways.  Take a walk, go swimming, or if you are in a cold climate, go skating or sledding (walking up those hills is great exercise!) or alternatively partake in a good old-fashioned snowball fight if your in the Northern Hemispere.

So this holiday season, don’t ditch your diabetes. With a few tricks up your sleeve, you can have your cake (or buttertart) and eat it too!

Article sourced from Bev Carson & Ginette Markham

www.mydiabetesmealplan.ca

 

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Immune Boosting Tips to Sail Through the Change of Seasons

Immune Boosting Tips to Sail Through the Change of Seasons

With the change of season around the corner it is very important to make sure your ingesting the nutrients to boost your immune system. Here are 10 Tips to Boost your Immune system

  1. Increase water – this is essential for flushing out the mucus as well as keeping your mucus membranes hydrated to ease congestion. If you are struggling with water try a herbal tea.

  2. Reduce dairy – this will increase your mucus production. Try using almond milk, coconut yoghurt and goats cheese as alternatives every other time.

  3. Add garlic – if you are having a stir fry for dinner, pop it on your meat, fish or even mushrooms to ingest it whatever it takes to included more than once a day to increase your intake of this powerful antiviral nutrient, important for adding any viral and sinus infections

  4. Reduce caffeine – in the form of coffee, soft drinks, energy drinks, all of them! Whilst you may feel like you need a pick me up with the change of season however this will dehydrate your mucus membranes and draw vital water out of your body needed to keep you hydrated.

  5. Increase your vitamin C foods – you’ve heard it before vitamin c boosts your immune system and you’ll hear it again and again. Foods such as broccoli and blueberries will have your highest concentration, but don’t forget the citrus fruits such as your orange and lemons

  6. Reduce bananas – these have also been proven to increase your mucus production and some people find they crave them as their phlegm increases. Don’t give it. Pick berries as your alternative.

  7. Increase your essential fatty acids – especially your omega 3’s. These are important for their anti-inflammatory action which will keep your sinuses clear. High sources of these omegas are fish, avocado, nuts and seeds

  8. Add pineapple – this will be your best asset to your diet. Pineapple is high in bromelain an enzyme proven to reduce congestion and inflammation – the two most important symptoms to be reduced at this time of year.

  9. Increase your veggies – these are packed full of immune boosting nutrients to keep you fighting fit. Focus on your leafy greens such as your spinach and kale

  10. Stay active – as it starts to cool down DO NOT reduce your exercise. Exercise is an important part of keep your immune system at a level to fight infection

Follow these simple tips to ensure your immune system is ready for the change of season.

Submitted by Sinead Smyth

Clinical Nutritionist at Naed Nutrition

W: http://www.naednutrition.com.au/

F: https://www.facebook.com/naednutrition

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Healthy Partying

Healthy Partying

So you're on a special diet and you want to have a party – for many people this sends shivers down your spine. Managing dietary restrictions is hard enough day to day let alone at a party. But with a bit of planning it can be done and it can be fun!

Sometimes it's easier to become Party Central at your own house. Offer to host Christmas and special family dinners so you have complete control over the menu and ingredients.

There's no reason your child can't have an amazing birthday party with their friends, don’t let food hold you back.

This is YOUR child's party so make sure ALL food you serve is OK for your child. You want them to be able to eat absolutely anything they like at their own party. And don't worry about the other kids. I bet you will find they gobble up all the food you serve without comment! We've had many parties over the years with foods that were free of a million things and the other kids loved it all, not one comment about it not being 'normal' food.

Be creative with presentation so it looks fun and appetizing – fruit can look fabulous as kebabs for example. Take the focus off foods with fun games and crafts and ditch the old lolly bag in favour of some toys and accessories from the $2 shop.

Check out the What Can I Eat Cake Pantry for Premix Blends that can support your dietary needs and create a decadent and delicious birthday cake that will have everyone talking and wanting the recipe! (Don’t tell them how easy it is!!)

If you are going out to a party at another house, have a special lunchbox (that your child has chosen) which is the party box. It only comes out on special occasions and you take it with you to the party with some safe, fun party foods. If you can find out ahead of time what is being served you can make things that are similar so they don’t feel like they are missing out on anything.

Happy partying!

 

Article Submitted by Kris Barrett from Nourish Me

Website: www.Nourishme.com.au

Follow on Facebook: www.facebook.com/nourishmehealth

 

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